I’m often asked by concerned parents, grandparents or anyone who has young athletes in their life whether weight training is safe for young athletes.
Especially around this time of year, as some are feeling the injuries from 9 months or more of continuous sports participation, and others are contemplating whether it is time to start training and conditioning in the summer.
This is a common concern, as I’ve repeatedly heard people make claims that weight training will stunt growth, reduce flexibility, increase injuries, decrease “touch” (usually referring to skills such as shooting a basketball) and other negative claims. Some simply question whether young athletes can even benefit from training.
Being entrusted with the responsibility for rehabilitating injuries and training developing athletes, I pay the utmost attention to the minimization of injury risks so as not to jeopardize the health of their growing bodies.
And as a parent who would sprint head first into oncoming traffic to protect my little girls, I completely understand the ongoing need to keep kids out of harm’s way.
That’s why I’m glad to address these concerns, and give you the facts about these issues. Fortunately, there is a preponderance of evidence and little disagreement regarding these issues. Even better, rather than finding harm, you’ll see that evidence shows just the opposite.
So let’s address some of these issues. Click here to go to the blog to see what I’m talking about – it is just scratching the surface of what’s out there.
Injuries in young athletes are increasing
“ I am seeing four times as many overuse injuries in youth sports than five years ago and more kids are having surgery for chronic sports injuries.”
-Dr James Andrews, regarded as the world foremost expert of orthopedics surgery and dysfunction of the shoulder and elbow in baseball pitchers.
Many injuries are preventable
“50% of overuse injuries in children and adolescents are preventable.”
- The American College of Sports Medicine
“Most overuse injuries can be prevented with proper conditioning and training”.
- Dr. John P.Difirori, Physician and Sports Medicine, ‘99
Overuse injuries are the most common
Nearly half of all sports injuries to middle-and high-school students, are due to overuse.
-NSCA
30% to 50% of all pediatric sports injuries are due to overuse
-SAFE Kids USA
Overuse injuries are more devastating
“Athletes who had overuse injuries lost 54% more time from training and competition than those who had acute injuries.”
“In some cases, the damage is permanent, increasing the risk that the athletes—some of them as young as 9—will suffer crippling arthritis or require extensive surgery as they get older.”
-Difiori, Physician and Sports Medicine
Proper conditioning is the solution
“Young athletes need proper training for sports. They should be encouraged to train for the sport rather than expecting the sport itself to get them into shape. Many injuries can be prevented if youths follow a regular conditioning program.”
- American Academy of Orthopedic Surgeons
“Cross-training in moderation throughout the year is reccomended to prevent any one area of the body from becoming overworked and stressed and to help maintain overall fitness levels.”
-American Academy of Pediatrics
Risk factors identified for overuse injuries include inflexibility, muscle imbalance,Prior injury Inadequate conditioning Anatomic malalignment, low self-esteem,
Too-rapid training progression and/or inadequate rest, and incorrect sport technique
- Difiori, Physician and Sports Medicine
Closely Supervised Weight training is safe.
“There is no current evidence to support the misconceptions that children need androgens for strength gain or lose flexibility with training.”
- Lyle J. Micheli, MD, Boston Children’s Hospital, JAAOS, 2001
“Experimental training protocols with weights and resistance machines and with supervision and low instructor/participant ratios are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.”
-Malina, Clinical Journal of Sports Medicine, 2006
“16-year-old athletes were divided up into a supervised training or unsupervised group. They performed the same program for 12 weeks. The supervised group demonstrated greater adherence and strength gains compared to the unsupervised group.”
-Coutts AJ, ,J Strength Cond Res. 2004
Clearly, we can see that not only is weight training safe for kids, but a comprehensive conditioning program (including strength training, amongst other forms of training) is widely excepted as a key component to injury prevention and optimal performance.
And I would also add that it has benefits that extend beyond what this research mentions.
Enhanced motor control is fostered with proper conditioning, which reduces impairments associated with disabling neck, back, shoulder, and knee conditions and arthritis pain that are experience by most adults.
Improved attitudes about fitness and nutrition are developed (which sometimes are negatively influenced by experiences with competitive athletics if one does not excel).
And finally, enhanced esteem is promoted through the process of training to improve strength, posture, and function.
Our Athlete Development Program is the perfect way to introduce your young athlete to proper training, or allow the more experience athlete to fully maximize their potential by learning how to train properly.
We have a low trainer to athlete ratio of 1:3, so we can closely supervise and individualize training programs. And we emphasize comprehensive training, focusing on ore than just a good workout, including instruction in proper nutrition, posture, and corrective exercises.
Find out more about or programs at http://www.spectrumfit.net/services/athletedevelopment.html
Be sure to check out what prior ADP participants and parents have said about or program clicking on the testimonials section.
You can also download a registration form to learn more about prices and times.
Be sure to let us know right away if you are interested in enrolling in our summer program. We have limited spots available, as we like to keep the program small to assure individualized attention.
Dedicated to your health!
Mike
p.s. Be sure to download our special report, "10 Things You Must Know to reduce injuries and optimize performance for young athletes" by clicking here .
Friday, May 29, 2009
Friday, May 22, 2009
Commitment
Hello All,
Hope this finds you either just before a long, fun weekend or just coming back from a great Memorial Day weekend.
Given the purpose of Memorial Day – remembrance of the great heroes that served, or are serving, to protect the freedoms and ideals of America – I thought sharing a newsletter that our senior trainer Rob Herron wrote would be appropriate. Read on, and you’ll see the connection.
The Arthritis Foundation walk held last weekend. Spectrum was one of the sponsors, and Morgan helped raise a lot of money for the cause. My family and Morgan participated in the walk as well.....SEE PICTURES BELOW. Over $77,000 was raised and donations will continue to be excepted till December. Talk to Morgan if you want more information on donating!
Commitment
Commitment is the most important single factor in individual success. It ignites action; it pledges you to a certain purpose and code of conduct. It also means defining your beliefs and practicing them consistently.
In my research of commitment, I found that there are two fundamental conditions for commitment. The first is having a sound set of beliefs. There is an old saying that goes “ stand for something or you’ll fall for anything.” The second is adhering to those beliefs with your behavior, “ persistence with a purpose.”
Effectively demonstrating commitment to oneself is never easy. The truth is that demonstrating commitment is hard work. If you waver in your commitment it can be seen as no commitment at all. The only way to achieve commitment is through determination and persistence, and is most difficult and most readily proven during the toughest of times.
So what am I trying to say, what is the point? At Spectrum Fitness Consulting we are committed to providing the best services to our clients. We do this through our expertise, our never ending research, and our beliefs in health and fitness. What we ask for is not promises, only commitments. We understand that making this commitment to your health is a difficult one. It is not easy to do something that you think may cause you discomfort. It takes work and planning to eat correctly and exercise three to four times a week. Who has time to sleep 8 hours a day? Who has time to do all of this?
The answer is…YOU DO! And we are committed to helping show you how.
Mike does an incredible job at explaining the health risks of not exercising of not eating properly and poor sleep habits. If you read these articles you know all the statistics about the what, where, and how of health and fitness.
All we ask is that you make that initial commitment. Hold the line against the easy routine of compromise. If you can do this, paying the price that commitment commands has payoffs that by far exceed the cost. Commitment is a two-way street; you only get it if you are willing to give it. Our pledge to you is this: we are committed to you, we believe in you. Now get off your seat and commit to your health!
Rob
Well said Rob!
As a father of two, a highly educated fitness professional and fellowship trained physical therapist, hockey coach, fitness buff, and a member of the Army reserves, I think Rob knows a thing or two about commitment!
Dedicated to your health,
Mike
NORTH SHORE ARTHRITIS WALK 2009~~~~~SUNDAY MAY 17, 2009
Hope this finds you either just before a long, fun weekend or just coming back from a great Memorial Day weekend.
Given the purpose of Memorial Day – remembrance of the great heroes that served, or are serving, to protect the freedoms and ideals of America – I thought sharing a newsletter that our senior trainer Rob Herron wrote would be appropriate. Read on, and you’ll see the connection.
The Arthritis Foundation walk held last weekend. Spectrum was one of the sponsors, and Morgan helped raise a lot of money for the cause. My family and Morgan participated in the walk as well.....SEE PICTURES BELOW. Over $77,000 was raised and donations will continue to be excepted till December. Talk to Morgan if you want more information on donating!
Commitment
Commitment is the most important single factor in individual success. It ignites action; it pledges you to a certain purpose and code of conduct. It also means defining your beliefs and practicing them consistently.
In my research of commitment, I found that there are two fundamental conditions for commitment. The first is having a sound set of beliefs. There is an old saying that goes “ stand for something or you’ll fall for anything.” The second is adhering to those beliefs with your behavior, “ persistence with a purpose.”
Effectively demonstrating commitment to oneself is never easy. The truth is that demonstrating commitment is hard work. If you waver in your commitment it can be seen as no commitment at all. The only way to achieve commitment is through determination and persistence, and is most difficult and most readily proven during the toughest of times.
So what am I trying to say, what is the point? At Spectrum Fitness Consulting we are committed to providing the best services to our clients. We do this through our expertise, our never ending research, and our beliefs in health and fitness. What we ask for is not promises, only commitments. We understand that making this commitment to your health is a difficult one. It is not easy to do something that you think may cause you discomfort. It takes work and planning to eat correctly and exercise three to four times a week. Who has time to sleep 8 hours a day? Who has time to do all of this?
The answer is…YOU DO! And we are committed to helping show you how.
Mike does an incredible job at explaining the health risks of not exercising of not eating properly and poor sleep habits. If you read these articles you know all the statistics about the what, where, and how of health and fitness.
All we ask is that you make that initial commitment. Hold the line against the easy routine of compromise. If you can do this, paying the price that commitment commands has payoffs that by far exceed the cost. Commitment is a two-way street; you only get it if you are willing to give it. Our pledge to you is this: we are committed to you, we believe in you. Now get off your seat and commit to your health!
Rob
Well said Rob!
As a father of two, a highly educated fitness professional and fellowship trained physical therapist, hockey coach, fitness buff, and a member of the Army reserves, I think Rob knows a thing or two about commitment!
Dedicated to your health,
Mike
NORTH SHORE ARTHRITIS WALK 2009~~~~~SUNDAY MAY 17, 2009
Above right: Danielle, Mike, and The Girls. Above left: Walk Ambassadors: 7 year old Katie Blouin, 5 year old Emma Mini, and 65 year old Carolyn Brown. Below right: Over 400 walkers participated. Below Left: Spectrum Client, Sandy Nimblett visiting our table.
Wednesday, May 13, 2009
Mid-back exercises: why technique is critical
We often hear about the best exercises for blasting out abs, shaping your glutes, or toning your arms. However, little attention is given to the mid-back, which is very unfortunate, seeing as these exercises can be pivotal in reducing low back, shoulder, and neck pain, not to mention physique, osteoporosis, and performance benefits.
That is, if you choose the right exercises, and if they are done correctly.
Our clients know that we are very particular in regards to exercise selection and technique, and recent research validates why this is so important, especially as it pertains to mid-low back exercises.
McGill, et al, in a recent study the Journal of Strength and Conditioning Research examined the muscle activation, spinal movements, and forces experienced during 3 mid back exercises. I find such studies very interesting, because most only focus only on how much the muscle is working, but ignore the stresses placed on the joint involved, which have tremendous implications on injury risks. This research is the exception.
The first exercise examined was the bent over row. The bent over row was found to have a high level of activation of spinal muscles, rendering high stability, but also high compressive forces upon the spine. There was a strong tendency to bend into spinal flexion, so cueing for proper form was critical to reduce spinal injury.
The second exercise was the 1 arm standing cable row. This had moderate activation of spinal muscles, with greater activation of muscles that produce and prevent rotation. Interestingly, although visually there appeared to be very little rotation occurring, motion analysis revealed that there was movement upwards of 70% of available rotation while performing this exercise. This highlights the importance to use strategies to counteract that rotation, and according to the researchers, to use very strong external cueing from a trainer to minimize excessive rotation when the goal is stabilization.
The final exercise investigated was the inverted row. Spectrum clients know this exercise well. This exercise was found to have high level of activation of back muscles, and very low levels of spinal compressive forces. However, hyperextension was a noted compensation that occurred. Given that low compressive loads have been found to cause damage in hyperextension, the authors again noted the importance of exquisite attention to technique to assure proper spine position.
Interestingly, they performed the inverted row with the knees bent, but the hips in extension. Doing so causes tension on the hip flexors which tends to pull the spine into hyperextension, counteracting the abdominal muscles. This is not a problem if you are vigilant about spinal position, but for those who have tight hip flexors and weak abdominals (i.e. 90% of the population), this may be a big problem.
At Spectrum Fitness, our solution has been to have clients perform inverted rows with their knees in extension, reducing tension on the hip flexors (rectus femoris), yet actually increasing the challenge placed of the mid back muscles.
So, if you don’t have back problems, and want maximal activation of the mid back muscles, the inverted row may be an option for you. If you want to challenge the rotational muscles of the spine, and have very good instruction on proper technique, perhaps the 1 arm row may be a good option. However almost anyone would benefit from the inverted row, given the high muscle activation and minimal spinal muscle stress incurred.
Hopefully, you have a better understanding of the rational behind exercise selection for mid back exercises, and an appreciation for the importance for proper technique. In honor of my quest to get rid of weak and neglected mid back muscles, go hit the rows and your mid back will thank you!
Dedicated to your health,
Mike
P.S. Want to be sure you are doing the right exercises for you, correctly? Click here for a free consultation.
We often hear about the best exercises for blasting out abs, shaping your glutes, or toning your arms. However, little attention is given to the mid-back, which is very unfortunate, seeing as these exercises can be pivotal in reducing low back, shoulder, and neck pain, not to mention physique, osteoporosis, and performance benefits.
That is, if you choose the right exercises, and if they are done correctly.
Our clients know that we are very particular in regards to exercise selection and technique, and recent research validates why this is so important, especially as it pertains to mid-low back exercises.
McGill, et al, in a recent study the Journal of Strength and Conditioning Research examined the muscle activation, spinal movements, and forces experienced during 3 mid back exercises. I find such studies very interesting, because most only focus only on how much the muscle is working, but ignore the stresses placed on the joint involved, which have tremendous implications on injury risks. This research is the exception.
The first exercise examined was the bent over row. The bent over row was found to have a high level of activation of spinal muscles, rendering high stability, but also high compressive forces upon the spine. There was a strong tendency to bend into spinal flexion, so cueing for proper form was critical to reduce spinal injury.
The second exercise was the 1 arm standing cable row. This had moderate activation of spinal muscles, with greater activation of muscles that produce and prevent rotation. Interestingly, although visually there appeared to be very little rotation occurring, motion analysis revealed that there was movement upwards of 70% of available rotation while performing this exercise. This highlights the importance to use strategies to counteract that rotation, and according to the researchers, to use very strong external cueing from a trainer to minimize excessive rotation when the goal is stabilization.
The final exercise investigated was the inverted row. Spectrum clients know this exercise well. This exercise was found to have high level of activation of back muscles, and very low levels of spinal compressive forces. However, hyperextension was a noted compensation that occurred. Given that low compressive loads have been found to cause damage in hyperextension, the authors again noted the importance of exquisite attention to technique to assure proper spine position.
Interestingly, they performed the inverted row with the knees bent, but the hips in extension. Doing so causes tension on the hip flexors which tends to pull the spine into hyperextension, counteracting the abdominal muscles. This is not a problem if you are vigilant about spinal position, but for those who have tight hip flexors and weak abdominals (i.e. 90% of the population), this may be a big problem.
At Spectrum Fitness, our solution has been to have clients perform inverted rows with their knees in extension, reducing tension on the hip flexors (rectus femoris), yet actually increasing the challenge placed of the mid back muscles.
So, if you don’t have back problems, and want maximal activation of the mid back muscles, the inverted row may be an option for you. If you want to challenge the rotational muscles of the spine, and have very good instruction on proper technique, perhaps the 1 arm row may be a good option. However almost anyone would benefit from the inverted row, given the high muscle activation and minimal spinal muscle stress incurred.
Hopefully, you have a better understanding of the rational behind exercise selection for mid back exercises, and an appreciation for the importance for proper technique. In honor of my quest to get rid of weak and neglected mid back muscles, go hit the rows and your mid back will thank you!
Dedicated to your health,
Mike
P.S. Want to be sure you are doing the right exercises for you, correctly? Click here for a free consultation.
Friday, May 1, 2009
I wanted to share an update on April's client of the month, Kevin Jessen. You may recall that Kevin was a client of the month last year as well (no rule against winning the award multiple times!). Kevin has made some absolutely amazing changes in the past, losing nearly 40 pounds of fat and gaining 20 pounds of muscle!
Here is what everyone needs to know about Kevin’s story: Kevin was nearly 300 lbs, and could barely walk on account of severe arthritis when he began. No matter what he battled, 3 hours a week. Yes, only 3 hours a week! The key is that he never missed a work out.
But that was before. Not satisfied, and still not having achieved optimal health, Kevin didn’t stop. At the beginning of April, something clicked: Kevin knew that the work he spent to get in the amazing results he had achieved in the pastwould not be the same work he needed to get to the next level. Work outs were going great, but his nutrition could be better. We looked at his food log, made some suggestions, and Kevin went after it.
Kevin was re-assed three weeks later, and he had lost 12 pounds of fat! All the while, his workouts remained intense, yet still limited to 3 hours per week. Since starting his training with us one year ago, Kevin has now lost 50 pounds of fat, reducing his body fat from 35% to 17%! Take a look at him now:
By the way, Kevin works out 3 times a week, and recently has added 1-2 extra intervals a week on his own. Not bad for a 3-4 hour a week investment, huh?
What also makes Kevin a repeat client of the month is how he encourages and inspires all the clients he comes in contact with – Kevin epitomizes why success is contagious.
Congratulations Kevin! Keep it up!
Want to be next? Click here
Dedicated to your health,
Mike
Here is what everyone needs to know about Kevin’s story: Kevin was nearly 300 lbs, and could barely walk on account of severe arthritis when he began. No matter what he battled, 3 hours a week. Yes, only 3 hours a week! The key is that he never missed a work out.
But that was before. Not satisfied, and still not having achieved optimal health, Kevin didn’t stop. At the beginning of April, something clicked: Kevin knew that the work he spent to get in the amazing results he had achieved in the pastwould not be the same work he needed to get to the next level. Work outs were going great, but his nutrition could be better. We looked at his food log, made some suggestions, and Kevin went after it.
Kevin was re-assed three weeks later, and he had lost 12 pounds of fat! All the while, his workouts remained intense, yet still limited to 3 hours per week. Since starting his training with us one year ago, Kevin has now lost 50 pounds of fat, reducing his body fat from 35% to 17%! Take a look at him now:
By the way, Kevin works out 3 times a week, and recently has added 1-2 extra intervals a week on his own. Not bad for a 3-4 hour a week investment, huh?
What also makes Kevin a repeat client of the month is how he encourages and inspires all the clients he comes in contact with – Kevin epitomizes why success is contagious.
Congratulations Kevin! Keep it up!
Want to be next? Click here
Dedicated to your health,
Mike
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